November is Mental Health Month

November is Mental Health Month so let’s explore the concept of Acceptance and Commitment Therapy (ACT) and its relationship with Internal Family Systems (IFS) therapy, as well as Dr. Steven C. Hayes’s book “The Liberated Mind.”

Acceptance and Commitment Therapy (ACT)

ACT is a form of cognitive-behavioural therapy that combines mindfulness strategies with the concept of acceptance and the pursuit of personal values. It was developed by Dr. Steven C. Hayes and his colleagues and has a great effect for people.  ACT can help address anxiety, depression, OCD, addictions and general emotional distress by helping people learn to accept and allow distressing or unwanted feelings a s part of your lived experience. It helps provide a mindfulness-based cognitive therapy. This approach to therapy has a wealth of evidence to support its efficacy.  This helps people learn acceptance including self compassion and helps people develop psychological flexibility and mindfulness skills.

ACT is based on six core processes:

1. Cognitive Defusion: Cognitive Defusion involves learning to observe and detach from unhelpful thoughts or mental stories. The goal is to reduce the impact of these thoughts and to see them as separate from one’s self. This process allows individuals to have more choice in how they respond to their thoughts.
2. Acceptance: Acceptance involves acknowledging and making room for difficult emotions and thoughts rather than trying to control or eliminate them. By embracing these experiences with openness, individuals can reduce emotional struggle and distress.
3. Present-Moment Awareness (Mindfulness): Mindfulness techniques are used to increase awareness of the present moment. Practicing mindfulness helps individuals become more attuned to their thoughts, emotions, and bodily sensations without judgment. It allows them to be fully present and engaged in the here and now.
4. Self-as-Context: This process encourages individuals to recognize that they are not defined by their thoughts or emotions. It introduces the concept of the “observing self,” a consistent sense of self that can observe and interact with different thoughts and emotions. It fosters a sense of detachment from transient experiences.
5. Values Clarification: Values clarification helps individuals identify their core values and what truly matters to them. By defining their values, individuals can set a clear direction for their lives and make choices that align with these values.
6. Committed Action: Committed action is about taking values-based action. It involves setting specific, meaningful goals that align with one’s values and committing to taking steps to achieve those goals. Even in the face of discomfort or difficult emotions, individuals can act in accordance with their values.

By working through these six core processes, individuals can enhance their psychological flexibility and live more meaningful, value-driven lives. ACT is designed to help people navigate and transcend psychological challenges by fostering greater acceptance, self-awareness, and the ability to take committed action despite internal obstacles.

Biofeedback and Acceptance and Commitment Therapy (ACT) can complement each other effectively, as both aim to enhance self-awareness and promote psychological flexibility.

Here’s how biofeedback can align with ACT processes:

• Cognitive Defusion: Biofeedback can help individuals observe their physiological responses to stress and anxiety. By monitoring changes in heart rate, muscle tension, or skin conductance, individuals become aware of how their bodies react to distressing thoughts. This awareness can reduce the fusion between thoughts and emotions, a key aspect of cognitive defusion.

• Acceptance: Biofeedback encourages individuals to accept their bodily responses without judgment. It helps individuals recognize that physiological responses are a natural part of the human experience. Acceptance of these responses can be reinforced through biofeedback, where individuals learn to observe their bodily reactions and understand that they need not fight or resist them.

• Present-Moment Awareness (Mindfulness): Biofeedback sessions inherently involve mindfulness. To interpret biofeedback data accurately, individuals must stay present in the moment and focus on their physiological sensations. This mindfulness practice can enhance the ability to be fully present, a crucial aspect of ACT’s mindfulness process.

• Self-as-Context: Biofeedback can facilitate a deeper understanding of the separation between the observing self and the physiological reactions. By monitoring bodily responses and learning to separate from them, individuals can foster a sense of self-as-context, acknowledging that they are more than their bodily experiences.

• Values Clarification: Biofeedback can help individuals identify the physical and emotional signs of alignment or misalignment with their values. For example, if a person values relaxation and stress reduction, biofeedback can provide tangible evidence of progress toward these values by showing changes in physiological parameters over time.

• Committed Action: Biofeedback can motivate individuals to take committed action to manage and regulate their physiological responses. By setting goals for improving biofeedback measurements (e.g., reducing heart rate variability during stress), individuals can engage in actions that align with their values, such as regular relaxation exercises or stress management techniques.

The synergy between biofeedback and ACT lies in biofeedback’s ability to provide concrete, real-time data about the body’s responses to stress and emotions. This data, in turn, can enhance awareness, acceptance, and committed action. Together, biofeedback and ACT offer a comprehensive approach to managing stress, fostering emotional well-being, and living in alignment with one’s values.

Contact me to inquire about how these specialized services can help you reach your optimal wellness goals.

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